1/27/23

AM Workout (0600)

A.
Every 2 for 12:

12-10-8-6-6-4-4
Strict HSPU (unbroken sets)

-Complete ... got all these comfortably, nice way to sneak in 50 reps. 

B.
5 Rounds (20 minutes)
Minute 1 - 4-6 Wall Walks
Minute 2 - 10-14 Dumbbell Snatches (50/35)
Minute 3 - 200m Row
Minute 4 - 10-14 Dumbbell Hang Clean and Jerks (50/35)

-Complete ... went 4 WW ... 12 DB movements each set ... this was some easier aerobic / open movement skill work ... nice way to sweat and move to start the day. 

PM Workout (1630) 

Got in the crossfit class in the evening... had a great workout, felt really fit, which was nice. 

A.

12.4 / 13.3
AMRAP 12:

150 Wall-Balls (20/14#)

90 Double-Unders

30 Muscle-ups 

(PR from 2013 Open = 260 reps, 20 muscle-ups)

-1 Round + 8 Wall-Balls (278) ... this is a huge improvement... but I haven't done this workout in 10 years!  My splits went 5:30 / 6:50 / 11:45 ... wall-balls went 50/25/25/20/15/15 ... double-unders were 35/30/25 ... MU went 7/5/3/3/3/3/2/2/2 ... those last few reps were brutal ... got to 26 reps right at 11:00 and had to really go outside my comfort zone to get back to those wall-balls ... fun stuff, I think had this been in competition and not in training (2nd day in a row of training and my second workout today) I definitely could have gotten 30+ wall-balls ... great stuff, fun to feel fit and really push myself. 

B.

Every 2 for 10 (5 sets) of:

:45 Handstand Hold (feet against wall)

-Complete ... went :45 x 2 sets and :35 x 3 sets... rough after the previous work.